How to Fast: Rediscover the Ancient Practice for Unlocking Physical, Emotional, and Spiritual Renewal

by Reward Sibanda

Discover the holistic and revelatory experience of fasting in this seminal guide on the practice, science, and ancient context of the biblical tradition—with a foreword by John Mark Comer, New York Times bestselling author of Practicing the Way and The Ruthless Elimination of Hurry.

“At last! An accessible yet inspirational introduction to one of the most powerful, countercultural, and neglected aspects of prayer.”—Pete Greig, founder of 24-7 Prayer and author of How to Pray: A Simple Guide for Normal People

We’ve forgotten how to fast, and it has not only cost us the potency of our prayers and profound benefits to our bodies but has ultimately disconnected us from a practice essential to the faith of the early saints and to our Lord Jesus Himself. While fasting is often dismissed as just another diet trend, Pastor Reward Sibanda clarifies what true spiritual fasting is—and what it is not. He explains why we should fast and how to biblically fast so we can experience deeper communion with God.

Sibanda draws from his own twenty-one-day fasting experiences, engaging anecdotes, Scripture, and scientific insights to reveal how fasting, when accurately and prayerfully practiced,

• engages the soul, serves the spirit, and benefits the body
• resets our biological rhythms and increases our physical well-being, even to the cellular level
• is the most holistically transformative experience a Christian can undertake

Whether you’re new to fasting or a seasoned practitioner, this book—which includes a daily fasting guide—provides invaluable insights that will renew your relationship with God and enrich your faith. Discover for yourself this life-changing gift!

Genres: Christian Non Fiction

208 pages, Paperback

Published February 11, 2025

Reviews

[AnnaScott · Rating 5 out of 5]

This was such a helpful book! I've heard a lot about fasting, both for physical and spiritual benefits, but this was by far the most comprehensive resource I've found. The first few chapters are a bit more theologically dense as he lays the groundwork for the rest of the book, but the following chapters are a great mix of practical tips and recommendations. He does a great job outlining the science of fasting and the health benefits, and shares a lot of convicting information about the spiritual benefits as well. When I started the book, I was still a bit wary of fasting, but he has fully convinced me, and I am much more open to and confident in my ability to try an extended fast.

I received a copy of this book from Netgalley. All thoughts and opinions are my own, and I am writing a voluntary review.

[DT · Rating 3 out of 5]

While there is great spiritual insight in this book, I find it problematic when someone with no medical training gives medical advice, even if it’s just implied.

[Taylor Peterson · Rating 4 out of 5]

I've wanted to learn more about fasting as a spiritual practice for a long time but had no idea where to start. This book was exactly what I needed. It not only explores fasting from a Christian perspective but also dives into the science...explaining what happens in your body each day of a fast and the health benefits that come with it. I learned so much, and if you’re even slightly interested in the topic, I highly recommend this one!

[Angela · Rating 4 out of 5]

Very informative. Focused on the physical benefits of a water fast. Discussed in-depth the various stages your body goes through the longer the fast lasts. The question section is a great resource as well.

[Amanda Millar · Rating 5 out of 5]

Throughout reading this book I kept asking myself, “why don’t more believers speak about and encourage one another to enter into the practice of fasting?” If you don’t know where to start or how to navigate this topic, this is a perfect resource to start.

I’m on day 5 of my 2 week water fast and this book was such an encouragement to me and what I’m walking through… every believer should read this and posture their hearts in prayer, seeking the Lord in guidance, and implementing fasting into their rhythm and routine. Grab a community of believers and abstain from sustenance and allow the Lord to tangibly show you that He is all you need. He cleanses, purifies, and breaks through. The physiological health benefits as well as the spiritual, emotional, and mental clarity is something I desire all to know and experience. God gave us miraculous bodies that are capable of healing themselves.. and the Lord desires to deeply commune with you from this sacred posture.

[Katie Betts · Rating 5 out of 5]

Thank you @waterbrookmultnomah @prhaudio for the books #PRHAudioPartner I mostly read on my Kindle but listened to the final chapter. I recommend the audiobook—the author’s narration enhances his intercultural insights.

Fasting is more than a trend—it’s a transformative spiritual practice. This guide reclaims its biblical purpose, showing how fasting deepens prayer, renews faith, and even benefits the body. Blending personal experience, Scripture, and science, it offers practical wisdom for both beginners and seasoned practitioners. With a daily guide included, rediscover the life-changing power of fasting.

Seven years ago, when I was picking up my couch from a Kijiji ad (basically Canada’s version of Craigslist), the guy selling it was a personal trainer in the middle of a fast. He was quite chatty and started telling us—well, mostly my dad, since I had to bring him along to actually carry the couch, haha—about all the discomfort he was experiencing. Then he said, “A lot of people don’t understand fasting. It’s not for physical health; it’s a deeply spiritual connection of body and soul.”

Now, I wasn’t new to fasting. My parents have been avid fasters my whole life, and I grew up participating in New Year’s Daniel fasts with my church. But fasting was always taught as a purely spiritual practice, while most people I knew were actually only doing it for physical benefits. That conversation with the personal trainer was the first time I heard someone articulate the connection.

Fast forward to the present: When I lived in Maine as a worship pastor, I regularly fasted from Saturday evening through Sunday lunch in preparation of church. It wasn’t really for any deep reason—it was just a convenient time. Sunday mornings were packed with worship practice and prep, so it was easy to skip breakfast. And if I had a Saturday night event, I’d eat; if not, I’d fast while prepping for church.

Now, I fast from Sunday evening through Monday supper with my entire church staff. On Mondays at lunch, we gather in the prayer chapel to pray over all the ministries. Again, it’s easy because everyone around me is fasting—no one’s sitting in the lunchroom eating while I’m trying to resist hunger. Plus, the time I’d usually spend eating is now filled with corporate prayer.

Reward Sibanda’s book reassured me of three things:
1. No reason for fasting is bad—fasting, whether spiritual or not, has a deep soul impact.
2. Fasting for physical reasons isn’t just okay; it’s good.
3. Fasting as a discipline and routine is valuable.

But none of these things fully encompass biblical fasting.

Reward explains, in a logical and clear way, that fasting’s physicality is what draws out deep spiritual growth. It’s meant to be difficult—not something we try to make as easy as possible—because that very difficulty refines both body and soul.

I also DEEPLY appreciated the Zimbabwean perspective the author brought to the table. A couple of days after finishing the book, I asked my intern—who’s from Zambia—if he wanted to eat with me in the staff café. He said, “No, I’m ministering tomorrow, so I’m fasting today.” I was surprised and asked, “Is that really what ministers do where you’re from? I just read that in a book on fasting, but honestly, I thought it might’ve been exaggerated. Do pastors in most parts of Africa actually always fast before speaking?” His response? “Yes, it’s unimaginable not to. You have to be ready to hear from the Lord.”

If that wasn’t conviction, I don’t know what is.

If there’s anything I took away from this book, it’s this: We take fasting way too lightly in North America, and God is calling us back to a place where we are eagerly uncomfortable in pursuit of His voice. This book will show you how.



Why I read: I fast weekly with my church staff, and several of us did an extended fast in January, skipping meals daily. I primarily read it during that time. Plus, when I saw John Mark Comer recommend it, that sealed the deal—I downloaded the eARC that same day!

Perfect for you if you like:
Working through struggles with fasting
Both Biblical and scientific insights
Global perspectives
Holistic and thorough step by step guides

Similar:
Celebration of Discipline by Richard Foster
How to Pray by Pete Greig
Fasting by Jentezen Franklin

[Ian · Rating 4 out of 5]

I've started a few books on fasting in the past and never got very far through them. When I saw this one on NetGalley, I felt prompted to request it and I'm so glad I did. Fasting is something I've always struggled with through my life and I've tended to hide behind the belief that I need to eat regularly to be able to function properly. And so it's always been a chore that I tried to engage in in my own strength rather than the Lord's, meaning it's bound to always be a struggle for me.

This book is surprisingly easy to read. But that's not because it's not challenging. It is. Sibanda is an experienced faster and provides some great encouragement to adopting fasting as a lifestyle, not just something one does every now and again.

Sibanda provides the Biblical background, and the physiological aspects to it, even walking through what occurs in your body through each day of a 21-day water fast. I particularly appreciated the notion that we have been made to fast. Our bodies, souls and minds function better by adopting it as a lifestyle, not just an occasional event. All the spiritual formation and practices books all include fasting as a practice just like prayer.

Like all practices, it's not about doing it out of guilt or pride but actually out of a desire to draw closer to God. The practice doesn't necessarily do anything spiritual (physiologically it will) but it opens a doorway for us to draw closer to God.

I'm feeling better equipped with greater understanding of the practice and plan to start this year incorporating it in my lifestyle. Like all practices it's about training oneself and Sibanda's book helps guide one on how to train and what to do during a fast and how to end one. And all times, allowing the grace of God to guide me will be essential to growing in and through the practice.

I was fortunate to receive an early ebook copy from the publisher via NetGalley with no expectation of a positive review.

[Sydney Courville · Rating 5 out of 5]

⭐5/5 Rating

Fasting isn’t supposed to be easy—and that’s exactly why it’s so powerful. In How To Fast, Reward Sibanda explains how the physical challenge of fasting isn’t something to avoid but something that refines both body and soul. Blending personal stories, Scripture, and even science, he brings fasting back to its biblical purpose: deepening prayer, strengthening faith, and transforming our relationship with God.

As someone who has always had a tumultuous relationship with fasting this book fell into my lap at the exact right moment. I will definitely be bringing aspects and points up from this book when I am back into my work role after this maternity leave!

One of the most impactful aspects of this book was the Zimbabwean perspective the author brought—it added a richness and depth that made me rethink how we approach fasting in North America. We’ve made it too comfortable, too optional. But true fasting is meant to stretch us, to make us eagerly uncomfortable in pursuit of God’s voice.

A few key takeaways stuck with me:
- Fasting isn’t just for spiritual reasons—any kind of fasting has a deep impact on the soul.
- It’s completely valid (and even beneficial) to fast for physical health.
- Making fasting a regular discipline is crucial.

This book is both practical and eye-opening, with a daily guide to help you get started. Whether you’re new to fasting or have done it before, it will challenge you to see it in a whole new way.

📖Genres: Health | Christian | Nonfiction

[Claudia · Rating 5 out of 5]

I was sitting with a group of ladies telling them about this fascinating book I am reading on the topic of fasting. I am not sure they thought fascinating was the right word for a book on this topic, but after reading How to Fast: Rediscover the Ancient Practice for Unlocking Physical, Emotional, and Spiritual Renewal by Reward Sibanda, I truly have a greater understanding of the essence of fasting as well as the process. I feel more prepared to build on my past experiences as my husband and I plan to be more regular and intentional in practicing fasting as a part of our continued spiritual formation. Sibanda gives a detailed explanation of what physically occurs day by day during a water fast as he also explains the spiritual benefits. He brings out cultural aspects of the practice of fasting. After reading this book and sharing parts with my husband, we not only sense the Holy Spirit's encouragement, but are genuinely excited about the impact fasting will have.

I highly recommend this book to anyone who has any questions about fasting and who wants to receive the greatest possible spiritual and physical benefits. I am grateful to have received a complimentary copy of How to Fast from WaterBrook without obligation. All opinions expressed here are my own.

[Ashley · Rating 5 out of 5]

As someone who has long been curious about extended fasting but hesitant to try it, I found Reward’s comprehensive exploration of fasting to be both enlightening and reassuring. The author’s own narration of the audiobook adds a personal touch that makes complex concepts accessible.

What sets this book apart is its holistic approach. Reward skillfully weaves together historical traditions, cultural contexts, and modern physiological research to create a rich tapestry of understanding. This multidimensional perspective helped demystify fasting for me, transforming it from an intimidating practice to one grounded in centuries of human experience.

I particularly appreciated the spiritual dimensions explored throughout the book. Reward eloquently articulates how fasting can deepen our connection to God, creating space for spiritual renewal that often gets crowded out in our busy lives. The author’s insights into this sacred practice have inspired me to approach fasting not just as a physical challenge but as a meaningful spiritual journey.

For anyone curious about fasting but uncertain where to begin, this book provides both the practical guidance and deeper context needed to start with confidence.

[Jennifer · Rating 5 out of 5]

Excellent book! This book is well written, easy to understand, and accessible for everyone. Easy read, covering the details of a complex topic. Makes fasting seem more possible and doable. As a believer in the Bible, it’s helpful to see how we were made to fast as part of our blueprint design from God. I began an open ended fast and found the sections on what is happening at each stage of the body helpful, along with when and how to break a fast. The spiritual challenges and benefits noted in the book gave me ideas on how to pray and be during a fast. The noted pitfalls of fasting (simply time without food) without involving the spiritual component were thought provoking and convicting. Thank you, Reward, for taking the time to write such a thoughtful book on a challenging, and often avoided, topic.

[Ozzy · Rating 5 out of 5]

Only with Gods Glory, he knew that I have been contemplating fasting for quite some time. At this moment in time I was working in Seattle Washington and went to the local bookstore looking for biblical/ empowering books.
Then the lord placed in front of me “How to Fast”, Reward’s book has been such an inspiration and has officially solidified my next journey in life.
He gave me all the tools to truly succeed in my Fasting journey in getting closer to the Lord. Thank you for this experience

[Carson]

Once again I do not give star ratings to nonfiction books. This book was incredibly informative, however I feel like there were definitely sections that could be expanded on more but I loved everything that was included and I do feel like for people who struggle with fasting will greatly appreciate it.

[Rainey Barrineau · Rating 3 out of 5]

Very informative. When you finish you feel like adding the spiritual discipline of fasting into your life is not as daunting as it seems. The writing is pretty redundant and the whole book is pretty much summed up in the final chapter.

[Missy Jones · Rating 5 out of 5]

Loved this book! It was a practical book on fasting but with deep theological insights. He also included the physiological aspects which i found so interesting. Read it and start a fasting journey!

[Joshua Johnson · Rating 5 out of 5]

The most compelling case for fasting that I’ve ever read.

[Lynn Coullard · Rating 5 out of 5]

I can’t recommend this book highly enough!

[Caylob · Rating 4 out of 5]

I enjoyed this book.

[Mufaro Mutambiranwa · Rating 5 out of 5]

Great read. Very practical & informative. Small book but filled with lots good stuff.